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numbers to think about

Posted by Chad on November 28, 2011 at 8:40 AM Comments comments (1)

It is post Thanksgiving week.  Is the feast of excess calorie (energy) input behind us?  Not by a long shot!  Since weight management and exercise go hand in hand, I thought I'd give you two numbers to think about.


1.  225,000.  That number, is the number of crunches one would have to do to lose ONE pound of fat!  Are crunches the best bang for your buck exercise you can do to lose weight, or get closer to the proverbial "6 pack"??  Uh, no.  If you want to know how to lose weight, ask me to send you a recent article I put together for my clients.


2.  Thirty-five.  That number, is the number of pounds of MUSCLE lost between the ages of 30 and 60.  Now THAT is staggering.  You want to know the exercises to do to keep your muscle, in turn burning excess calories (energy)??  Ask me to send you the recent article I put together for my clients!

Strength training, in the end, is more important than "cardio."  I am not saying that steady state exercise is not good for you, it can be.  Just know that to keep you furnace burning efficiently, you gotta strength train, no question about it.  The idea that the two, cardio and strength, should be separate is also a myth.  Ask me why!!  Please!!


Now, cut out the sugar, the excess helpings, and lift a weight or two.


we are sorry! very sorry...

Posted by Chad on November 11, 2011 at 6:10 AM Comments comments (0)

I hate it for Penn State grads and fans.  What is going on there could have happened at any university, almost.


Where a reputation and a football program took precidence over the wellness of young children.  I do believe it could happen anywhere.  This really makes us rethink who our heroes are, doesn't it?  Shouldn't it?  Having grown up a Dean Smith fan, I can't imagine if this would have happened here in my neck of the woods.  However, if stories are right, it kind of did.  Didn't he sort of swept under the rug a DUI from an assistant coach a long time ago?  Maybe.


Either way, who are your heroes?  Think twice about who you let your kids look up to.  If you don't KNOW them, it's hard to know them, as we are being reminded by this Penn State situation.

One of my heroes...Grandpaw.

Shelley Lefler, 82, died Wednesday at his home after six months of declining health and three days of serious illness.

Born Oct. 6, 1919  During World War II, he served in the U.S. Army for five years. He was first sergeant in the 534th Company Amphibian Engineers. He received numerous awards including: Good Conduct, Victory, Asiatic Pacific Campaign and American Defense Service medals; two Bronze Stars; and a Philippine Liberation Ribbon with a Bronze Star. He participated in battles and campaigns in New Guinea, Morotai Island and Luzen, Philippines.

Retired from REA Express, he was a member of the Brotherhood of Railway Clerks.

A member and deacon of Faith Baptist Church, he was president of the brotherhood, an R.A. leader and Sunday school teacher, and sang in the choir.

He was a charter member of Harold B. Jarrett American Legion Post 342 and a former member of Faith Civitan Club.

"Big Food" comes out of the closet!!

Posted by Chad on November 10, 2011 at 11:10 AM Comments comments (0)

"First, huge, multinational food companies now dominate the landscape. Wielding far greater lobbying power andmuch deeper pockets, these companies have been very successful in stagnatingfood regulation. Second, cost savings have been a key profit driver for theindustry, but they've had a devastating impact on both food quality and foodsafety. Think factory farming and genetically modified organisms (GMOs), just to name a couple of examples.Third, as consumers' health concerns have increased, processed foodmanufacturers have become even more aggressive in making dubious health claimsor co-opting fad diets to market their brands and develop new products."  --Bruce Bradley.

Wow.  And people think I am nuts to eat real food?  Whether you call it Paleo, or Ancestral, or simply eating as real as possible...maybe I'll call that the RAP diet.  Sorry, tangeant.  Anyway, eat real according to this guy, Bruce Bradley who blogs at, has come out of the closet so to speak to tell us what goes on behind the scenes at Big Food.

Yes, just like with Big Pharma, we have to contend with what is truth, and what is marketed as the truth.  Who would have thought we would have to do such a thing 100 years ago?  You bought from the local market, local farms, etc.

Once again, if it wasn't here 200 years ago, don't consume it.

Here's to the RAP diet!   GO!

learn from our past?

Posted by Chad on November 4, 2011 at 10:25 AM Comments comments (0)

I found this page from a book several years ago around the time I started to question our workout beliefs cemented in bodybuilding routines.

Yes, today the book would be titled "Athletic Sports for Adolescents" and I think we know that drinking cold water does not equal death!  Otherwise, the exercises shown above are that of gymnastics, right?  Why have we gotten away from that?  Who told us that 3 sets of 10 was the magic remedy?


Remember, I am one that thinks that everything works...all types of training.  However, in our training I think we need to remember that climbing, jumping, pulling, pushing, and playing are most important.


Find some time to move this weekend...even if it's in the cold!


Raleigh Ancestral Fitness!

Posted by Chad on November 4, 2011 at 6:45 AM Comments comments (0)

Raleigh Ancestral Fitness is having a meetup Saturday at 10am at Lake Lynn!

Bring yourself, some water, and apparently warm attire!!

Newly established offerings!

Posted by Chad on October 20, 2011 at 11:45 AM Comments comments (2)

Hi!  I hope Autumn weather where you are has been kind.  Kind enough to let you stay outside in your active pursuits!

In the coming cooler months, things change.  People don't spend as much time outside.  People begin to hibernate, and with that, comes inactivity.  To help get you through these times, I am offering some new ways to stay true to your ancestral being...being active and nutritionally sound.

Listed to the left is my "schedule of fees."  Here,  you will see my new offerings of:

Program Design--I will design an activity/workout program for you for the next 4 weeks, taking into account a questionnaire and consultation to determine your needs.

Nutritional Analysis--By sending me your food log, or diary, for the next 4 weeks, I will help you stay the course, and improve your course, of sound nutritional choices for YOU!  After these 4 weeks, we will have a 15 minute consulation geared towards small changes, or big changes, you will have to make to improve your nutrition.

These can be used simultaneously, or not, depending on your needs.  Please let me know what I can do to help you, or a loved one, effect change for the better!

what a long strange trip it's been...

Posted by Chad on October 11, 2011 at 1:10 PM Comments comments (2)

You know, last week was a week where I was looking forward to checking my task-fitness level.  Could I ride 70 miles a day and feel good at the end.  Could I feel good at the end of day 3, 5, etc.?  I answered that question with a resounding YES!

I also was wondering how I would feel with the change in my eating patterns over the last few years.  I havne't done this ride in 6 years, since then I have cut out most wheat and sugar.  For you endurance athletes, you know what this carbo loading!  It meant no powerade or gatorade, pasta, rice, bread, etc.  You might ask, how does one do that on an endurance trip?  Well, it wasn't easy, as I had to take my own snacks on the road.  I lived on apples and peanut butter, with an ocassional homemade cookie, with some elecrtolyte drink from Hammer Nutrition.  'Twas all I needed during the day, then a great dinner of fish, meat, and veggies at night.

What I noticed on the ride:

1.  Too many overwight cyclists.  Watching this just goes to show that calories in vs. calories out is not the be all and end all of weight loss.  One would think that if you trained for this event, and RODE in this event, you would lose weight.  Didn't happen for about half of these riders.

2.  Why?  Because they would swill sugary drinks and crackers and bananas and oreos and whatever they could get their hands on.  I didn't see ALL of their dinners at night, but I can venture to say they carbo "loaded" most nights when ther were already as loaded as they needed to be.

3.  So, even though there were some overweight cyclists, I was amazed at what they could do!  I could only imagine how they would do if they were 30 pounds lighter.

4.  Same goes for the older cyclists.  I was amazed at the 70+ year olds who could ride through, and like the wind!  It was fun watching them!

5.  Speaking of fun watching, and inspirational.  There was a blind woman riding, and a paraplegic.  If you don't think you can get out and find time to exercise and move, remember that I would watch these folks ride every day and manage their challenges which were more than just your usual "I just don't have time.........."  KUDOS to them!!!

Being off the grid for a week was fun.  I got back to my circadian rhythms where you go to bed at dark, and woke with the sun.  You worked for your food, and I, among others, had a blast!!  I look forward to the next time I can take a week off and do this ride.  Maybe others can join me next time.  (Well, not that 1000 of us weren't enough!!)

Get out.  Pick something to do, and do it.  For fun.


what is fitness?

Posted by Chad on September 30, 2011 at 8:25 AM Comments comments (0)

Think about the definiiton for a moment, please.  What comes to mind?


Now, here is what I think.  Fitness is the ability to do a task.  That is it.  Fitness does not equal health, and health does not equal fitness...altogether.  Does one have to be farely healthy to be able to do 10 pull ups, or run a half marathon, or drag a kettlebell attached to a rope 100 feet?  Sure!  However, just because one can do those things does not mean everything is "healthy" on the inside.  What else helps with that aspect?  Nutrition, sleep, mobility, etc.


Fitness equals what you want to do in a given month, a given year.  What is your goal?  Pick an activity and train for IT.  If you pick a number, say, 50 pounds to lose, what happens after that?  Most of the time if you reach that goal, complacency sets in.  Ask yourself, what is next?  Train for an event.  An activity to accomplish.  THIS is what helps you keep the weight off, BY staying fit.


Me, like I mentioned before I am training for a week long bike ride.

It's almost time!  What I will do is post how things are going, giving you updates on how I do, what I eat, etc.  Hopefully things will go well!

Go outside and have some fun moving...PLEASE!



people are winning!!

Posted by Chad on September 16, 2011 at 7:05 AM Comments comments (0) far, who have decided to send me their food diary via Lose it or Myfitnesspal. Guess how many people have begun to lose weight? FOUR! It's not that hard...or is it. That is a big question.


So, why can't we just cut down on the carbs and sugar, eat plants and animals, drink mostly water, and so be it? In the end, is it will power? Addiction?


I saw an email response to someone who gave a lecture on why we all should be gluten free vegans. Huh? The same reason why we can be gluten free omnivores I guess...because wheat causes lots of problems. In the amounts that we eat them especially!


Does it not make sense that the common denominator here is wheat?  Let's see, in both a gluten free vegan diet, and a gluten free paleo diet, what do they leave out?  Now, am I saying that you can't have ANY wheat at all?  Well, that depends on your tolerance to it.  If you believe that today's wheat is not the same as yesteryear's, then we don't tolerate it to well anyway, so keep it to a minimum, whole wheat or not.


We welcome the cool air to North Carolina!  Get out and move...GO!!!!!

new offerings in the works

Posted by Chad on September 15, 2011 at 8:25 AM Comments comments (0)

In the next few weeks, I will be putting some new services together for a full comliment of services I will be providing!


Stay the meantime...keep playing!!!!!!!!